Short Weinke Syndrome problems at The Fishing Hole



Short Weinke Syndrome problems at The Fishing Hole

Quick and rusty disclaimer – YHC hasn’t Q’d in a while

No COP jumped right to Thang:

Quick warm-up mosey to picnic area in front of school.

 

3 exercises – 4 times thru on YHC count – 2 rounds – kept us busy for a while

First Group:

Split leg squats with rear leg on bench x 10 Right and Left

Dips x 10

Decline Merkins x 10

Cycle thru 4 times.

Second Group:

Raised leg single leg squat – foot on bench x 10 Right and Left

Skull Crushers x 10

Crucible Merkins x 10

Cycle thru 4 times

 

Enough of YHC calling cadence – mosey down to far end of football field in front of last stairwell in parking deck.

Can’t post at Catholic without pulling in the parking deck

Run to top of first stairwell and back to railing at end of field and do 15 inverted pull-ups

Run to top of second stairwell and back – 15 inverted pull-ups

Run to top of 3rd stairwell and back – 15 inverted pull-ups

Flutters until 6 is in.

 

Mosey to bottom of first ramp in parking deck

AYG to top of first short wrap.  Lunge walk flat back to stairwell.  Mosey back to launch.

 

6MOM

50 flutters in cadence.

Was finished but Chelms felt short changes so

10 burpees oyo

Finished

 

NMM

Thank you Mr. Bean (missed you today) and Frehley’s for inviting me to Q – love this site and great idea for a new workout.

Great group today crushing a tough workout – YHC is pretty sure everyone thought about me with kind thoughts later in the day – DOMS sucks

YHC kept form opinion’s mostly to self today – but did attempt to control temp some during the work set at the picnic area – but all the pax were working hard today.

Evidently Chelms though YHC’s weinke was too short and decided to do some extra work – resulting in the extra 10 burpees oyo – that was a gift to Chelms.

As always, its an honor and privilege  to lead an F3 workout and it was an honor to lead these men today.  Thanks for following YHC thru the gloom this am.

 

That’s it

Champagne out

 

Announcements:

BoutTime’s son Jennings is home and they are heading to Memphis for 4 months for the bone marrow transplant – continue to pray.  Will be there for 4 months.

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Hops
6 years ago

Can’t believe I wasn’t War Baby, but glad Cadillac is making his F3 comeback. Kotters!
And T-claps to Beaver for pushing hard while still recovering from the broken hip & surgery.
Cul de Sac & Champagne showed they had extra gas in the tank on the sprint work.
Good workout for sure.

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